13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace3hr 6min 40sec @ 97% of HM pace13min 20sec @ 98% of HM pace13min 20sec @ 99% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 16.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 15200 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift More workouts like this

  • 1. Interval day

    7.6 km | 188 SP

  • 2. Tempo (3mi)

    9.2 km | 239 SP

  • 3. The Long Run (10mi)

    16.4 km | 384 SP

  • 4. Easy Miles

    7.6 km | 121 SP

Similar workouts

  • The Long Run (10mi)

    16.4 km | 385 SP

  • The Long Run (10mi)

    16.4 km | 384 SP

  • 3. The Long Run (10mi)

    16.4 km | 385 SP

  • The Long Run (10mi)

    16.4 km | 389 SP

  • 3. The Long Run (10mi)

    16.4 km | 389 SP

  • The Long Run (10mi)

    16.4 km | 389 SP

  • The Long Run (9mi)

    14.8 km | 346 SP

  • 3. The Long Run (9mi)

    14.8 km | 346 SP

  • The Long Run (9mi)

    14.8 km | 346 SP

  • The Long Run (11mi)

    18 km | 426 SP

  • 3. The Long Run (11mi)

    18 km | 426 SP

  • The Long Run (11mi)

    18 km | 426 SP